Eating several small meals each day instead of three larger ones can give you a continual amount of energy. It can also keep you full so you are not tempted to overeat. Brenda Watson and Leonard Smith note in their book, "The Fiber35 Diet: Nature's Weight Loss Secret," that eating every two hours will keep your metabolism about 30 percent higher than eating less often and will also enable you to burn more calories if weight loss is your goal.
String Cheese, Almonds and Grapes
Small meals should have a healthy balance of nutrients to help ensure good health as they are fueling your body for the next two hours. Jeff Galloway and Barbara Galloway report in their book, "Women's Complete Guide to Running," that the most nutritious small meals include protein, healthy fats and nutritious carbohydrates. String cheese supplies several grams of protein while almonds supply healthy unsaturated fats. Choose low-fat string cheese to help keep the saturated fat content of your meal low. Grapes are a nutritious carbohydrate that supply natural sugar to keep your body fueled without causing your blood sugar to spike. One string cheese, a handful of almonds and a 1/2 cup of grapes is the appropriate serving size for this small meal.
Baked Potato and Cottage Cheese
A baked potato is a fat-free meal item that supplies several different nutrients, including fiber, vitamin C and potassium. Cottage cheese supplies a healthy amount of fat and also provides you with a good amount of calcium for strong bones and muscles. The potato also supplies some healthy carbohydrates to keep your blood sugar level stable for the two hours until your next small meal. Bake the potato until it is soft and spread a 1/2 cup of low-fat cottage cheese on top. Sprinkle with herbs and spices, such as rosemary, sage or cayenne pepper to enhance the taste. The combination of carbohydrates, fat and protein will keep your energy level high for several hours, Galloway and Galloway report.
Turkey Breast Sandwich and Vegetable Soup
Turkey, whole wheat bread and vegetables are another nutritious combination of food that can be turned into a small meal. Lean turkey breast is a notable source of protein, which will supply energy to your entire body. Serving it on whole wheat bread will increase your fiber intake so your meal lasts for two hours. Serve a half sandwich with a small cup of low-sodium vegetable soup, which will add additional fiber to your meal as well as vitamins and minerals. Use low-fat spreads on your sandwich, such as mustard, rather than mayonnaise to keep your meal lower in unhealthy fats.
References
- "The Fiber35 Diet: Nature's Weight Loss Secret"; Brenda Watson and Leonard Smith; 2008
- "Women's Complete Guide to Running"; Jeff Galloway and Barbara Galloway; 2007
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